Neil Hill’s Back and Biceps Workout

The back and biceps make a great combination for a pull workout as there are many exercises that target both muscle groups at the same time. These include moves like the lat pull down, the chin up and rows of all kinds.

But while there are many exercises that will train both the biceps and the lats, there’s still an art to selecting the right ones that will complement each other nicely and which will really provide you with the challenge you need in order to stimulate growth. That’s exactly what this workout from Neil Hill will do.

 

Wide Grip Lat Pull Down

Warm up sets: 3-4

Sets: 3-4

Reps: 12-14

That’s a lot of reps and a lot of sets and that makes this right away into a killer workout for the lats. Neil recommends bouncing into the movement slightly in order to get a stretch, and stresses the importance of squeezing the working muscles as you repeat. He also recommends doing proper stretches before getting into the workout to avoid injury.

T-Bar Row (Rest Pause)

Warm up sets: 0

Sets: 2

Reps: 12-14

Still with relatively high repetitions and keeping the focus firmly on the lats, the t-bar row is once again to be performed while squeezing those lats and making sure to pull the weights all the way up.

Neil makes this even more challenging by incorporating a rest-pause. This means you need to hold the weight and pause with arms extended after every second rep. This will remove the momentum that can otherwise help you through the movement and it will give you an additional static hold to challenge your endurance.

Seated Cables Rows

Warm up sets: 0

Sets: 3

Reps: 12-14

Seated rows are another exercise that will really target the lats and after those last two sets, you’re really going to feel it. Contract and squeeze at the top.

As with the t-bar row there’s no need for warming up as the lats have already been working so much. Towards the end, really try leaning back into that movement and maybe incorporating a little rest-pause.

Back Pull Deadlift

Warm up sets: 0

Sets: 2

Reps: 12-14

The deadlift is a fantastic compound movement that will really trigger that hormonal response. Hre you will be resting the bar just above ground level to really focus on the latter portion of the movement. Use a challenging amount of weight (bearing in mind that wide rep range) and use a semi-bounce against the bars to keep up the momentum and the intensity.

Standing EZ Bar Curl

Warm up sets: 1

Sets: 3

Reps: 12-14

Now shifting focus to the biceps, use a short warm up set then get straight into this movement. Really focus that effort onto your biceps which should already be tired.

Standing Dumbbell Curls

Warm up sets: 0

Sets: 3

Reps: 12-14

Lastly you’re going to finish with some basic bicep curls. You should find at this point that your biceps are already exhausted, though feel free to adjust the weight and sets as necessary to really seal the deal.

 

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